AO: ao-sandlot
Q: Chubbs
PAX: Boardwalk, Chubbs
FNGs: None
COUNT: 2
CONDITIONS: 18 degrees cold :cold_face:
WARMUP:
15 count SSH
15 count Copper head squat
9 count little baby arm circles
Mosey
Q: Chubbs
PAX: Boardwalk, Chubbs
FNGs: None
COUNT: 2
CONDITIONS: 18 degrees cold :cold_face:
WARMUP:
15 count SSH
15 count Copper head squat
9 count little baby arm circles
Mosey
THE THANG:
Circuit 1: Lower Body and Core
1. Bodyweight Squats x 20
2. Lunges x 10 each leg
3. Flutter Kicks x 20 IC
4. Burpees x 10
Circuit 2: Upper Body and Core
1. Merkins x 15
2. Plank with Shoulder Taps x 20
3. Big Boy Sit-Ups x 15
4. Mountain Climbers x 20 IC
Circuit 3: Cardio and Strength
1. High Knees x 30 seconds
2. Jump Squats x 10
3. butt kickers for 20 yards
4. kareoke for 40 yards
Finisher:
• Complete the following exercises at the start of each minute. Rest for the remainder of the minute:
1. 15 Burpees
2. 30 Merkins
3. 45 Air Squats
Cool Down (5 Minutes)
• Downward Dog Stretch (hold for 20 seconds)
• Cobra Stretch (hold for 20 seconds)
• Pigeon Stretch (20 seconds per leg)
COT: :white_check_mark: